Body and Spirit

Low Back

Three Angels Broadcasting Network

Program transcript

Participants: Greg Morikone, Michael Webb, Dick Nunez

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Series Code: BAS

Program Code: BAS000044


00:02 The following program is designed
00:03 to demonstrate simple workouts
00:05 that you can use to improve your health.
00:09 Be sure to consult your physician
00:10 before beginning any exercise program.
00:14 Stay tune for Body and Spirit.
00:16 Well, today we're gonna talk
00:17 about how to have a strong lower back.
00:48 Hello, I'm Dick Nunez, Wellness Director
00:50 of the Black Hill Health and Education Center.
00:52 Welcome to Body and Spirit.
00:54 Today, we're gonna be talking about an area
00:55 that trouble so many people, the lower back.
00:58 So if you've somebody at home
00:59 that needs to work on their lower back.
01:01 It might be a good time to bring him in.
01:03 When we look at what the Bible talks about our health.
01:06 It says, "Our strength waneth,
01:08 because of our own iniquity and our bones dry up."
01:11 And what happens to us, as we let ourselves go,
01:14 the muscles become weaker, we don't eat properly
01:17 and the back itself will start to go out on us.
01:20 And when it does, it creates
01:21 a lot of different pains and problems.
01:23 So today we're gonna try and focus on just showing
01:25 how you can strengthen the back
01:27 along with the entire body.
01:28 And talk about what causes
01:30 some of the other major problems today like sciatica
01:33 and also just mere problems of bad posture,
01:36 which will lead to pressure on the nerves
01:38 and create all sorts of different
01:40 problems for in the individual.
01:42 So if we're ready, let's go ahead and get started.
01:45 Today helping me will be Mike and Greg.
01:51 And just as we do with all areas,
01:53 we want it make sure, we train the entire body.
01:55 And we're gonna start with the larger muscle areas first.
01:57 We're gonna start with the chest,
01:58 we're just gonna bring the arms up.
02:00 We're gonna try and squeeze them together in the middle
02:03 and then reach out, and squeeze in the middle,
02:08 reach out and squeeze, and out and squeeze.
02:15 You want to keep the elbows up,
02:19 the upper arm parallel to the floor
02:21 at all time as we squeeze in.
02:25 We're going to squeeze it all the way in.
02:27 Hold that contraction,
02:32 squeeze.
02:36 Okay, let's do ten more,
02:39 one and two, and three,
02:47 four, five, six, seven, eight,
02:59 two more times and nine last one ten.
03:05 Okay, let's bring your arms down at the middle
03:07 and squeeze hard just like this, squeeze hard.
03:14 Squeeze hard as you can, squeeze it, squeeze it.
03:18 Okay, let's raise your arms up,
03:19 keep squeezing, bring it back down.
03:27 And up again and down.
03:34 One more time, up squeeze hard
03:37 the whole time and back down again
03:41 Okay, let's squeeze hard for 10 seconds,
03:43 one, two, three, four, five,
03:47 six, seven, eight, nine and ten, good.
03:53 Okay let's stretch the chest back
03:58 and bring it cross.
04:05 Stretch back
04:10 and bring it across, good.
04:17 Okay, we're gonna train our upper back now.
04:21 Just gonna reach out, grab the wrist and pull back,
04:26 pull back out again, must stay bend over as we do this,
04:32 keeping the pressure on the wrist
04:35 with the opposite hand.
04:37 You want have you legs bent just little bit,
04:40 have yourself in a good posture.
04:44 You want to focus on the muscle we're working.
04:46 In this case we're working on the upper back area.
04:50 I'll came back to Greg here, this area is being stimulated.
04:54 In order to have a strong back,
04:56 all aspects of the back need to be in good shape
04:59 including the upper back areas.
05:01 So as we do this each repetition
05:03 we feel the stimulation in the muscles up
05:05 here in the upper back.
05:07 Okay, let's switch around, do the other side now.
05:13 Okay, we turn over to Mike here,
05:15 we see the same thing, okay reach way out.
05:19 You see these muscles going into contraction.
05:21 All these muscles up around the scapula.
05:23 Remember there are 16 different muscles
05:24 attaching into this very small bony area up here,
05:28 including the muscles that make up the rotator cuff.
05:33 So in order to have a strong lower back,
05:35 we need to have a strong upper back as well.
05:41 Okay, let's do five more, its one, two,
05:48 three, four, one more time, good job.
05:52 Okay, now we're gonna stretch that area out.
05:57 Pull it across.
06:04 Now switch.
06:11 One more time from the right side,
06:18 then switch to left.
06:25 Okay, we're gonna do some shoulder training now
06:28 and the way we're gonna do this today
06:30 is we're going to trying hit the shoulders
06:31 in all of its different angles, with our shoulders made up
06:34 of three different sets of bundles of muscles fibres,
06:38 front, medial and posterior.
06:40 So we're gonna start by just doing
06:41 some lateral raises out here, nice and gentle.
06:48 This is working the medial aspect of the shoulders.
06:58 Okay, now as we're gonna come to the front,
07:01 you come and down this way.
07:04 For those at home if you have shoulder problems,
07:07 it would be good just doing a range of motion,
07:09 trying to get it, so you're able to move again freely.
07:12 Having strong shoulders again,
07:14 it's gonna be a big key for having
07:16 overall strength and stability of your back area.
07:20 The body works together in harmony
07:23 in order to work properly.
07:26 Okay, back out to the side.
07:40 Okay, now we're gonna go
07:41 is we're going to bend over the waist.
07:43 We're gonna raise out this way.
07:59 Okay, five more.
08:08 Okay, back up front, arms out,
08:11 let's make some circles.
08:16 Okay, let's make it little larger.
08:24 Okay, smaller again.
08:29 Now reverse it.
08:34 And now make them big.
08:37 Remember if you've to put your arms down,
08:39 that's fine, except for the guys behind,
08:41 they need to keep going.
08:43 Okay, back to front again.
08:47 Okay, we're gonna try and hold that for 30 seconds.
08:51 This is just a nice static move
08:53 where it encourages to stimulate the muscles
08:55 without throwing the joints to any stress.
08:58 Remember there are no such thing as strong joints.
09:01 All joints are weak.
09:02 They are simply bone connected by ligaments of another bone.
09:05 It's a muscles across the joint that give it strength.
09:08 So as we develop a strong back.
09:12 It's so important to have
09:13 all the components of that upper area,
09:15 the shoulders, the upper back area,
09:16 all needs to be strong.
09:18 Oh, yeah, I'm counting still, don't worry.
09:21 Ten more seconds two, three, four, five,
09:27 six, seven, eight, nine and ten, good,
09:31 want to put it down.
09:33 Feels good, doesn't it.
09:35 All right, bring one arm cross
09:37 and stretch the shoulder area out.
09:42 The best part about exercise, it feels good when it's done.
09:47 It's not necessary you all have
09:49 much fun while you're doing it.
09:51 But the rewards are very, very beneficial
09:53 and you get aware with the everyday.
10:01 Okay, good.
10:03 Okay, we're gonna do some biceps curls,
10:05 and we're just gonna use our own body today,
10:07 just grab the wrist.
10:08 Okay, we're going to curl the arm up and down.
10:17 The harder we work,
10:20 harder we push
10:21 more benefit we're going to get.
10:24 But for those at home this is difficult,
10:27 you simply want to do range of motion,
10:30 give yourself just a little bit stimulus there.
10:33 Remember this is designed for everybody to do.
10:35 Not just for men,
10:38 not just for young men but for all people.
10:40 Men, women of all ages can do these exercises.
10:48 Let's do two more.
10:52 Okay, good, let's reverse it to the other side now,
10:55 we'll squeeze up.
11:04 Whenever you contract the muscle
11:05 that muscle will shorten,
11:06 when you lengthen it back up by doing that.
11:09 That's what gives muscles
11:10 its range of motion and its flexibility.
11:13 When our muscles starts to become inflexible
11:15 is when you don't work it to a full range of motion
11:17 as we'll talk about in just a few moments here.
11:21 As you can see as I curl is my arm up
11:23 the muscle were shortened
11:25 and that what we're after not effect.
11:28 Shorten the muscle then it extended out
11:30 and by placing the hand on the wrist,
11:33 then we give it the resistance we want.
11:36 Let's do five more.
11:47 Okay, we're gonna stretch, switch out a little bit there.
11:57 Okay, good. Okay, now we're gonna triceps.
12:00 We're gonna do is we're gonna block
12:02 with the other hand and press down, come back up.
12:07 Good okay. Keep the elbow in there nice and tight.
12:12 You push all the way down stimulated triceps muscle.
12:17 This is a muscle area that tends to gather
12:19 a lot of fat especially on women.
12:23 They say we want to get rid of my angel wings here.
12:26 This is a good exercise to do that.
12:34 Okay, we can also modify that by putting your palms up
12:37 or just keep it as we're doing right now.
12:39 But we can modify this angle as well.
12:42 Okay, switch to the other side now.
12:51 Under we go, as we're doing we resist this.
12:56 Fell that contraction back in the arms.
13:06 Okay, bring up.
13:11 Okay, go on rest.
13:13 Now as we get into the next phase of training,
13:14 we're gonna be focusing on the lower back.
13:17 In order to train the lower back,
13:18 we have to take this as a whole,
13:20 because all the muscles of the back affect
13:23 how your lower back respond.
13:24 For example we're gonna get into leg training right now.
13:27 And the gluteus maximus muscles
13:28 are the biggest strongest muscles in the body.
13:31 Without strong gluteus maximus muscles,
13:33 our lower back is gonna take a prod,
13:35 or take a real beating.
13:37 Often times with men, we see them
13:39 loose the curvature of the gluteus maximus muscles
13:42 or it shifts instead of being backwards
13:44 it supposed to be and now it comes on in front.
13:46 So they've a nice protrusion right here,
13:48 but in the back side, they're straight up and down.
13:50 We don't want that,
13:52 so in order to help lower back
13:54 first and foremost we need to make sure,
13:55 we have strong legs and strong gluteus maximus muscle.
13:59 Probably the best way I know of developing
14:00 those gluteus maximus muscles
14:02 is simply by doing squats properly.
14:04 It's so sad to see people
14:05 when they go sit in a chair, they can't sit down.
14:07 They've to fall down,
14:09 because they no longer have the strength of their legs
14:11 or the gluteus maximus simply to sit down to a chair
14:13 and lift themselves back out again.
14:15 So, we're gonna work on squatting here.
14:18 You think we know how to do that now.
14:19 We're gonna cross arms across our chest
14:21 and when we squat down.
14:24 We're gonna make sure we push those hips back
14:26 trying not to shoot your knees over your feet at all,
14:28 trying to sit back into your squat good.
14:31 Okay go and squat down, okay down further.
14:35 Okay, push your hips back further.
14:37 There you go, that's much better.
14:39 Oh, you feel do that more, that's good.
14:41 Okay, down little deeper good, good.
14:46 All right, now another key to this
14:49 as we don't want to lock out on the way back up.
14:51 This will keep the tension on the thighs.
14:54 Also as it becomes easier then we can put dumbbells
14:56 on our shoulders and do it that way as well.
15:00 Okay, we're gonna go down little deeper.
15:03 Okay, just go down and sit for a moment.
15:05 Okay come part way up,
15:08 now go back down part way up, up a little bit higher.
15:12 Okay, back all the way down.
15:14 We're putting little variation in it now, up part way.
15:17 Up little more, down little bit,
15:20 down little more, down little more,
15:23 up little bit, up little higher,
15:26 down little bit, down little more,
15:29 up little bit, down, up,
15:35 I didn't say up part, down.
15:38 Okay, up little bit, down,
15:42 okay, up and a hold, hold for 30 seconds right there.
15:45 Now often times people say,
15:46 but isn't it dangerous to do squats and knee bends.
15:50 Well, let me tell you something,
15:51 it's dangerous if you don't them,
15:52 because if you don't them eventually
15:54 your legs are gonna start getting weak
15:55 and your knees will take all the pressure and pain.
15:57 But the stronger the legs are here,
15:59 the less pain the knees will take.
16:02 Okay, I'm watching the clock.
16:05 Mike, he is keeping trackon me,
16:06 and making it sure, I know what time it is there.
16:08 You got 15 more seconds. Hang in there.
16:15 Go down little bit further ten, nine, eight,
16:21 seven, six, five, four, three, two, one, good.
16:29 Okay, go and lay down on your sides there fellows.
16:37 Okay, just brace yourself there,
16:39 and get a hold of ankle and stretch the quadriceps
16:42 that we just so nicely stimulated.
16:46 Flexibility to the legs is a very big key
16:49 to whether now we have back pain or not.
16:54 In the hip area we got what are called
16:56 the 60 lateral rotators of the hip.
16:59 One of those rotators is called the piriformis.
17:02 When it knots up, it starts to swell.
17:05 It puts pressure on a nerve running down
17:06 to that group that's called the sciatic nerve
17:09 which is a common form for sciatica, okay.
17:11 Switch around now.
17:17 Anybody who has a bad back problem should be stretching
17:21 on a regular basis at least three times a week.
17:24 If we go too overboard, we can't cause problems.
17:27 But you want to make it sure
17:28 we have a regular stretching exercise routine.
17:31 We'll explain more about that in just a moment.
17:35 Okay, good. Okay relax.
17:37 Now, we're gonna do a hamstring stretch.
17:39 Go and just lay down.
17:40 Okay, you can go and get up if you want there Greg, okay.
17:44 Go and lay, leave your legs flat there.
17:47 When we do this hamstring stretch,
17:49 we're going to do what's called PNF stretching
17:53 which we've done before.
17:55 And so we're gonna bring the right leg up,
17:57 it technical term
17:58 is proprioceptive neuromuscular facilitation.
18:02 And what we do is we put tension on the area
18:05 to find out how far the person go naturally,
18:09 so Mike's turn about 90 degree angle.
18:13 We're going to see if he can go further than that,
18:18 much to Greg's delight.
18:19 Okay, push against me.
18:21 We're gonna push for about a five second time period,
18:24 push, push hard like you want
18:26 to just drive me right down to the floor. Okay, relax.
18:36 Okay, we're gonna see if we can
18:37 turn him into a ponder for that,
18:39 for the rams here putting weight.
18:41 Okay, push, push, push, push, relax.
18:51 See now we're able to get him further.
18:53 Now the more flexibility he has,
18:56 the better chance he is gonna have keeping
18:58 a strong lower back without the pain
19:00 that comes along with that sciatica.
19:02 After for those who do have sciatica,
19:04 this will help relieve that.
19:06 is do a little bit of traction here,
19:09 shake and just pull a little bit, to traction that leg out.
19:17 Okay, good, okay, just put that leg down.
19:20 He'll be taller now when he get up.
19:25 Okay, this one is not bad.
19:28 Okay, so we can really go after this one right.
19:31 Okay, push, push against me, okay, relax.
19:39 Now people can over do this stretch,
19:41 if they think well little bit is good,
19:43 if we do it more that can be better still.
19:45 I knew one fellow who is doing a three times a day,
19:47 but wasn't making any progress.
19:49 So, when he stopped doing three times a day
19:51 and just went to three times a week,
19:52 he started making great progress.
19:54 So, even when we're stretching
19:55 we've to let the body come back
19:56 and recover from the stress we put upon it.
19:59 Okay, push, remember strength happens
20:01 when you're resting, not while you're doing it.
20:05 Okay, relax.
20:13 Feeling that little bit, are you?
20:14 All right, good.
20:16 Okay, now we're gonna traction this out little bit.
20:23 Okay, turn over on your stomach.
20:28 I don't know if we can zoom in back here,
20:30 but the piriformis muscles of the hip
20:34 are located right about here.
20:36 And just by touching that area,
20:38 we can find the people have all sorts of pain
20:40 and discomfort by just touching that.
20:42 So if we just do a little message technique here.
20:45 Now I'm just gonna use my fist to go through that.
20:52 We can help that area relax.
20:55 And encouraging the muscles, there is okay to relax,
20:59 and that will reduce the pain in that piriformis area.
21:03 Okay, good.
21:06 Okay, now we're gonna do
21:08 is we're gonna do some direct lower back training.
21:11 And we're gonna start by just doing our exercise
21:14 we've done so often before where we stand,
21:17 we're gonna bend over to waist and we're gonna stand backup
21:22 and lean back, and crunch over,
21:27 then up and back, lean back,
21:30 good, over and up and back.
21:34 Okay, you folks keep going and when you do this
21:37 okay, come back up, you want to crunch
21:39 the abdominals in as you come over.
21:42 Okay, now bend over, bend over, bend over,
21:44 now this is the way, this way, there you go.
21:48 So you have a rounded back here,
21:50 then when you come back, now you arch the back,
21:52 so you stretch your abdomen.
21:54 Okay, crunch over and up and back.
22:00 Okay, crunch over.
22:05 You want to lean too far back which will feel that stretch,
22:07 there you go, good.
22:13 You're feeling there, you feel the abdominal
22:15 and the lower back both as you come over,
22:18 crunch the abdominal and you feel
22:20 the lower back in arch position
22:23 like your cat is about hear us something.
22:28 Good, feeling that Mike.
22:38 Okay, good. Okay, lay on your abdominal.
22:44 Okay, this is little more of an aggressive
22:46 exercise hands behind the back.
22:48 Okay, lift the chest up.
22:50 Okay, and back down, get up and down and up.
22:56 Okay, let's just keep the repetitions going up and down.
23:02 You want to be careful on this one,
23:04 obliviously they're in pretty good shape,
23:05 so they can lift themselves up really high.
23:08 If you can just barely
23:09 get your chest off the ground that's okay.
23:12 You might not have as much
23:13 range of motion than this fellows.
23:15 You want to take this exercise nice and gradual
23:17 and slow and not to overdo it.
23:26 Okay, let's try and do five more.
23:35 Okay, now put your hands on the carpet
23:39 just push yourself up,
23:41 so you get the stretcher keeping your pelvis down, good.
23:43 Feel it stretch now in lower back area.
23:51 Okay, for those at home, this might be too difficult.
23:54 You might just be able to go up to your elbows, that's okay.
23:56 As you get healthier, and get stronger
23:58 you'll be able to get more range of motion.
24:00 Okay, get up from your hands and knees now.
24:02 Okay, I want you put your left arm out straight in a point,
24:06 and put your right leg out, okay good.
24:11 Now switch, good, and switch.
24:19 Okay, and switch. Okay, and switch.
24:26 Good keep going, switch.
24:28 This can be done just as a stretch,
24:30 but we're actually doing in as a repetition exercise here.
24:43 You guys are doing great.
24:45 I think that should make good synchronize swimmers
24:48 where we can lunge you out this
24:50 as point offs one of the two.
24:59 Okay, let's go five more, there's one,
25:03 two, three, four, and five good.
25:10 Okay, back on the feet.
25:13 Also to have a good strong back,
25:16 we do want to have a good strong
25:17 abduction and adduction muscles.
25:19 So, we're gonna stretch that area out here
25:21 stepping out to the side.
25:26 Okay, we're gonna shift over,
25:31 and shift, and shift, again shift.
25:47 Okay, and three more.
25:52 There's one, two, last one coming up and three, good.
26:03 Okay, now for the final one,
26:05 we're just gonna do a trunk rotation.
26:11 And turn is gonna hold that turn each time and turn,
26:20 and turn, and turn,
26:28 one more time turn.
26:32 All right, good.
26:34 Okay, thanks a lot fellows.
26:39 Part of the lower back is one of the most controversial
26:42 and difficult areas to train
26:44 because you can do things wrong
26:46 and you can really throw yourself into a bad
26:49 state of affairs if you train your back wrong.
26:52 By doing this exercises first and foremost,
26:54 I want to make sure that you knew that
26:57 what your problem was and as you find out any limitations
26:59 you might have through your medical doctor.
27:02 And he can tell you whether or not these exercises
27:03 will be all right for you to do or not.
27:05 Remember both the fellows were doing this,
27:07 both have very strong and healthy lower backs
27:09 and have good flexibility,
27:11 but if you do have back pain,
27:13 these stretches are going to be excellent for you
27:15 also by getting the hips and thighs stronger,
27:18 you definitely going to you help yourself
27:20 to have more stability and more strength
27:22 to that lower back area.
27:23 And remember the body works in harmony with yourself.
27:27 You want to have all areas develop properly,
27:29 the bone is over developed is gonna throw you
27:32 out of balance and out of kilter.
27:34 So just as God wants everything
27:36 in balance in His great nature.
27:38 So, our body should be in balance as well.
27:40 Whenever we train we want to make sure
27:42 we're training for the right reason.
27:43 Remember we can do all things through Christ
27:46 who strengthens us. God bless.
27:48 We'll see you next time.


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Revised 2014-12-17